Lemonwise Nutrition Inc.

11/03/2024

It was such a pleasure to see everyone there! Thank you for a lovely afternoon 😊

Thank you to everyone who was able to join us for Lunch, Learn, and Laugh, in Moncton, NB this past weekend! 🤗
A special thank you to our incredible guests who shared their knowledge and expertise, helping us gain valuable insights on managing scleroderma. 💙

Jennifer Snowdon - Yoga and Breathing
Lemonwise Nutrition Inc.
Forward Creative - Branding, Websites, Marketing

02/15/2024

Good Mood Beef & Broccoli Fertility Salad• 4-6 serv.

Robust, iron rich salad: plenty of protein, fibre, antioxidants and healthy fats. Add a few tbps. of your fave dressing, tzatziki, or homemade balsamic vinaigrette (olive oil and balsamic vinegar, 2:1 is my preference)

In addition to providing a number of inflammation quelling compounds to your body, broccoli and orange bell peppers are excellent sources of vitamin C and provide magnesium, potassium, calcium and several trace minerals.

The vitamin C content of these veggies is really worth noting. Vitamin C not only supports healthy skin, eyes and blood vessels; it is necessary for our bodies to produce and release neurotransmitters such as serotonin (and others) needed for mood stability. Greater emphasis on intake of vitamin C rich foods rather than supplements, should be made if you are undergoing hormone therapy of any kind, as this period can leave you feeling vulnerable to mood swings and altered thought patterns.

Consistent intake of vitamin C rich foods may help people with s***m to improve or optimize s***m count, motility and morphology! Vitamin C also plays a role in hormone production and is involved in collagen hydroxylation which helps people with ovaries to grow follicles and prepare for ovulation. Within the o***y, vitamin C will also play a role in recovery of the ovaries following ovulation and after medical procedures such as an o**m pick up, which may be performed in certain medical fertility interventions.

Magnesium plays an important role in muscle function and post exercise recovery as well as in s*x hormone production. Consuming vegetables such as these on a daily or weekly basis will help you achieve and maintain healthy estrogen and testosterone levels and when combined with a healthy diet and exercise may also help with libido.

You will need:
•1lb lean ground beef, oven baked at 375F to internal temp of 160F & drained of excess fat
•2-3 broccoli crowns, stalks removed & cut into bite sized pieces, steamed 2-3mins, drained
•1 orange pepper, seeded & chopped
•1 green apple, chopped
•1/2 radicchio (thinly sliced or grated)
•1/2 cup mixed seeds (pumpkin, sunflower seeds & cranberries)

02/08/2024

These cookies are destined to one fate alone…and it’s not looking pretty 🙀😻

Surprise and delight the ones you love this Valentine’s Day 💌 with a quick & delicious treat that everyone will enjoy! These cookies have a nice little hint of lemon, are made with limited added sugar and provide a nice mix of fibre, protein and fats; a healthy alternative to anything you will buy in the store 🫶

Almond Coconut Thumbprint Cookies with Raspberry Chia Jam• 35mins Total Time

Check out yesterday’s post to make the delicious and 10 minute raspberry chia quickie jam for the cookie centres. Total time includes the jam.

You will need:

1 3/4 cups fine almond flour (almond meal)

1/2 cup unsweetened medium coconut

1/3 cup brown sugar

1/2 tsp baking powder

1/4 teaspoon salt

1 large egg

1/4 cup unsalted butter, melted

Zest of one large lemon

What to do:

Preheat your oven to 350F and line a baking sheet with some parchment paper.

Add all of your dry ingredients to a medium mixing bowl and whisk to ensure well blended with no lumps remaining.

Create a well in the centre and add your melted butter, egg and lemon zest (see photo).

Using a spatula, mix everything well together until you have a nice soft dough, then form into a ball so it’s easier to manage (see photos). Use a teaspoon to scoop separate and form ~2inch balls of dough by rolling the dough ball around between the palm of your hands. Almond flour does have a tendency to crackle in baked goods so you want to form these up and get them into the oven quickly before your dough starts to dry and crumble. Wetting your clean hands with water will help you form the cookies quickly.

Place each dough ball down onto the parchment, press down on it with the flat side to flatten slightly and then make a small indent in the centre with your thumb.

Once you have all cookies rolled out and indented you can place a nickel sized dollop of the raspberry chia quickie jam onto the centre.

Once the oven is preheated, place your cookies in and bake for 15mins or until golden brown on the bottom and edges. Let cool for 20mins before serving up and enjoy with a cup of tea ☕️ 💝 My favourite mug made by (the creative) Jess Claybrook Pottery

02/08/2024

Raspberry Chia Quickie Jam• 10mins total time

Do your body a favour and swap this out for one of the expensive jams in your fridge.

Raspberries (frozen is just as good as fresh) are a low glycemic index (GI) fruit to choose more often because your body digests and absorbs them slowly. This means that your blood glucose is going to rise more slowly and to a lesser degree than when you eat traditional jams which contain much less actual fruit (less fibre) and plenty of sugar.

Pairing raspberries with chia seeds containing fibre, protein and omega 3 fats, will help you maintain stable blood sugar while nourishing your body so that you feel satisfied for longer and less likely to experience cravings. Chia seeds should always be hydrated in liquid (water, natural fruit juices, cashew milk, etc…) of some form before eating as they absorb an insane amount of water and you don’t want them stealing away your internal body water!

Pair this bright and refreshing jam with a piece of your favourite multigrain toast, some yogurt or as a complement to baked goods. I’ll share a delicious and nutritious Valentine’s Day cookie recipe tomorrow that you can bake for your loved ones this V-Day 💝

You will need:

2 cups frozen raspberries (~$5 for small bag)
2 tbsp chia seeds (available at Bulk Barn)
1 tbsp fresh squeezed lemon juice (from ~1/8 of a lemon)

What to do:

Place frozen raspberries in a medium saucepan or pot over medium high heat. Stir and break up as they begin to bubble and break down. Use a potato masher if you like them completely crushed but you can accomplish the same with a wooden spoon or spatula. Once fully warmed and bubbling gently, remove from heat. Stir in all of the chia seeds and lemon juice and let stand for 5 mins. Stir once again before putting into a container or small jar. I picked up this nice little blue jar at Walmart among the housewares. You can keep this in your fridge for 7 days.

02/05/2024

I’ve compiled a list of grocery options that I know about for affordable shopping within Nova Scotia.The list is by no means complete so I’d love to add to it if you shop somewhere that you think is worth sharing. Share with people you know that live in these areas!

Clayton Park, Fairview

Fairview Community Market
Every other Saturday 9:30-11:00am (check schedule)
Centennial Arena, 27 Vimy Ave, Halifax


Tian Phat Asian Grocery
209 Bedford Highway, Halifax

Great selection of products and fresh produce at fair prices.

Larry Uteck

Luminate Co Wellness Market
486 Starboard Dr, Halifax

Selection of organic and spray free produce at lower or comparable prices to conglomerates.

North End Halifax

North End Community Market
Every other Saturday 12:30-2:00pm (check schedule)
North Memorial Public Library, 2285 Gottingen Street, Halifax .ng

Downtown Halifax

Pete’s Frootique & Fine Foods

1515 Dresden Row, Halifax

I will preface this one by saying that there are savings opportunities on certain foods at this location. If you’re inner city folk and walk, cycle or use public transit, this is a great option. I visited recently and was impressed by the competitive prices on fresh produce, in fact certain items have lower price points than I have been paying at other popular grocers.

Downtown Dartmouth

Union Foodmart
195 Wyse Road, Dartmouth


This Chinese supermarket has an excellent selection and extremely fair prices. Within walking distance for anyone living in the downtown Dartmouth area.

Cole Harbour, Westphal

Gateway Meat Market
667 Main St, Westphal

Varying selection of products, fresh produce, fresh meat and raw dog food at affordable prices.

Dave’s Fruit & Vegetable Market
322 Main St, Dartmouth

Great option for affordable fresh maritime produce.

Dartmouth North

Dartmouth North Community Market
Mobile Food Market Tuesdays 4:30-7:30pm
26 Courtney Rd, Dartmouth

Bridgewater

Fresh Cuts Market

1101 King St, Bridgewater

Varying selection of affordable fresh meat, fish and produce.

02/04/2024

Probiotic fruit bowl for two 🍏🍓 Make one for the love in your life! Fibre and prebiotics from fruit as well as probiotics in fermented foods such as yogurts and fermented coconut milk improve your microbiome and subsequently strengthen your immune system while supporting your mental health. 💪 Adding a little extra something with the fermented coconut will help keep your gut healthy, especially during a course of antibiotics 😷

Each bowl contains
1/2 cup high protein Greek yogurt
2 tbsp fermented coconut milk
1/2 chopped green apple
6-8 halved strawberries
5-7 blackberries
6-8 walnuts
Sprinkle cinnamon

02/04/2024

Today is World Cancer Day!
Check out this Cucumber Lemon Mocktail with Blueberry Pomegranate Bubbles for

02/02/2024

Daisy and I rockin’ our red today to raise awareness of efforts to eradicate heart disease in women ❤️

February is Heart Month! Let’s focus on eating well today and every day so that we can all live our best and longest lives 🫶

Make an effort to avoid processed foods, and provide your body with fats from a variety of food sources including but not limited to olives, avocado, nuts and seeds and less processed cheeses and meats.

Take note for yourself and share these elements of a heart healthy diet with anyone you know that has had a stroke or is living with heart disease!

Tips for a Heart Healthy Diet

❤️ Aim for 4.5 cups (or more) per day of veggies and fruit

❤️ Include 2 or more weekly servings of fish

❤️ Consume 3 or more weekly servings of whole grains

❤️ Limit beverages with added sugar to approximately 1L weekly

❤️ Limit sodium intake to 1500mg per day

*Tips consistent with the DASH eating pattern
(Dietary Approaches to Stop Hypertension)

02/01/2024

If you or anyone you know has experienced kidney stones, you have an idea, or know exactly how much discomfort and frustration they can cause. Kidney stones, particularly of the oxalate form (most common), tend to recur, resulting in multiple hospitals visits, potential hospitalization and subsequent time lost at work and with loved ones.

Apart from staying as hydrated as possible to ensure ample urine output, I want to share a natural and practical tip that might help you get kidney stones under control. Share if you know someone this might help!

While not entirely understood, knowledge of daily lemon juice or lemonade consumption and oxalate kidney stone formation has existed for some time. Consuming 4 oz (~120ml, or just shy of a half cup of fresh lemon juice, or a glass of lemonade may help prevent or eliminate this issue for some folks.

Try drinking lemonade or lemon juice with a meal or snack so it doesn’t irritate your stomach. Straight up lemon juice tastes refreshing in sparkling water or soothing in a cup of hot water. Warm drinks are also nice to help with digestion.

Another option is to make a salad dressing that for your lunches or a marinade with fresh lemon juice. There are ways of getting creative. DM me if you’d like a recipe for something in particular!

Apart from supporting kidney health, lemon juice (and lemon rind for that matter) provide antioxidant vitamin c, which plays a role in skin and cardiovascular health; involved in collagen formation and blood vessel stability, to name just a few benefits. See some tips below for lemoning up ❤️

🍋Buy lemons in bulk/ pick up a handheld squeezer to cut lemons in half and juice
🍋Add thumbnail sized dollop of honey or maple syrup
🍋Make your own lemonade! Just not too much sugar!
🍋Better lemonade brands have “lemon juice” in the ingredient list, say “not from concentrate” and have low to moderate amount of sugar (5-15% Daily Value)
🍋Check natural health food section or store for more options
🍋Make salad dressings & marinades using lemon juice

📷: .peretiatko

01/30/2024

Interested in feeling and looking your best this winter?

Make a point of staying hydrated on a daily basis and you’re on the path to achieving both.

I know how difficult it can be to remember to stay on top of your fluid intake so I want to remind you.

Check in with your body. You may feel hungry when what you really need is to hydrate. It can be very difficult to tell the difference between hunger and thirst. Your body and brain also need fluids to function optimally.

If you’ve already eaten your meal or snack, and shortly after are experiencing cravings, try having a glass of water, caffeine free herbal tea or other sugar free beverage to quench your body.

Cravings, brain fog, headaches, chapped lips and dry or crepey skin are some indications that you should probably drink more fluids or have some fresh veggies. Enjoying a nice piece of juicy fruit like an orange can also provide your body with needed hydration.

Tips for Increasing Your Fluid Intake

💧Keep a mason jar, glass or bottle on your desk
💧Keep a water bottle in your work and gym bag
💧Set reminders in your phone to drink water
💧Brew caffeine free herbal tea and keep in the fridge to fill up your bottle or glass
💧Infuse your water with fresh citrus like lemon, lime or orange
💧Always replenish your body with fluids after exercise or sauna session

Staying hydrated throughout the day will help prevent overeating and snack attacks, not to mention help you feel and look revitalized and awake for all of the tasks you need to accomplish 🔥

10/07/2021

Try this fresh, festive Cranberry Orange Vinaigrette with a salad this Thanksgiving 🥙🦃

Sweetness from the orange balances the cranberry > the overall flavour profile is mild enough that even if you don’t love cranberries-you just might want to give this a try!

You Will Need:

Mini, standard or high powered blender

Sharp knife

Handheld citrus press or juicer

Measuring cups

Measuring spoons

Ingredients

I medium navel orange, freshly juiced

1/2 cup frozen cranberries, thawed

1/4 cup extra virgin olive oil

1/4 cup red wine vinegar

1 teaspoon dijon mustard

1/2 tsp pepper

1/4 tsp salt

Instructions

Slice navel orange in half and juice each side into the blender

Add thawed cranberries, olive oil, red wine vinegar, dijon mustard, pepper and salt to blender

Blend on high for 40-60 seconds or until smooth

Serve or store in mason jar in fridge for up to 4 days

Fall Harvest Salad Suggestion

Spring mix greens
Roasted beets
Shaved carrot
Red onion
Feta
Toasted pumpkin seeds, pecans, almonds, pistachios

09/06/2021

Happy Labour Day to everyone working hard to put food on the table and feed their families with ever increasing food costs! I hope everyone got to enjoy some good food and time with family and friends this long weekend ❤️